For those who say, "I don't have the time, energy, or money to go to the gym," we have good news for you. Training for blood pressure management doesn't require aiming for bodybuilder-like muscles. What's important is not increasing muscle mass, but "not losing it." Simply maintaining muscle mass can have a significant effect in stabilizing blood pressure.
This article introduces effortless muscle maintenance methods that you can do during your commute or while working at your desk.
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Why maintaining muscle mass stabilizes blood pressure
Why does maintaining muscle mass affect blood pressure?
A 2010 study of Japanese people revealed that both men and women experience a decrease in overall muscle mass with age. As muscle mass decreases, basal metabolism and body temperature decline. However, the body tries to maintain the temperature of vital organs such as the brain and heart by constricting blood vessels on the skin's surface to prevent heat loss. This vasoconstriction ultimately leads to an increase in blood pressure.
Furthermore, recent European studies have reported an inverse correlation between skeletal muscle mass and high blood pressure, with this trend being particularly pronounced in women. In other words, maintaining muscle mass in some way can help stabilize blood pressure.
Reference: J-stage | Age-related characteristics of muscle mass in Japanese people
Maintaining muscle while commuting or working at a desk.
When we think of exercise, we often think of sports, but energy expenditure can be divided into two categories: "exercise activity thermogenesis (EAT)" and "non-exercise activity thermogenesis (NEAT)." NEAT accounts for more than 90% of energy expenditure from physical activity.
In other words, you don't need to go to the gym; simply changing how you sit or walk can be enough to maintain muscle mass.
Reference: J-stage | NEAT and Obesity and Diabetes
Method 1: Stimulate the soleus muscle under your desk.
This is a self-care technique you can do while working at your desk without anyone noticing. While sitting in your chair, raise and lower your heels as high as you can. The soleus muscle, located deep in the calf, has many slow-twitch muscle fibers that provide endurance and is excellent at metabolizing sugars and lipids. By moving this muscle, you can activate your metabolism even while sitting.
Reference: Saitama Physical Therapy | Basic Knowledge of Muscles for Physical Therapy
Method 2. "Drawing in" while waiting for the elevator
Learn the "draw-in" breathing technique and try it while waiting in an elevator or at a traffic light.
To perform the draw-in exercise, first straighten your back, relax your shoulders, and inhale through your nose, expanding your abdomen. Next, purse your lips and slowly exhale, drawing your abdomen inward towards your spine. The key is to exhale completely, imagining your belly button touching your spine, and to continue breathing while maintaining that contracted state. Unlike strenuous muscle training, there is no risk of a sudden spike in blood pressure, and it strengthens the transverse abdominis muscle, a natural corset deep within the body, which helps prevent lower back pain and maintain correct posture.
Reference: Japan Blood Products Organization | Training 19: Strengthening the Core 1 - Draw-in Exercise -
Method 3: Stairs are a "free gym"
If you find stairs at a train station or office, that's your chance! According to the guidelines for exercise intensity (METs) published by the Japan Sports Agency, normal walking is 3.0 METs, while climbing stairs, even slowly, is 4.0 METs, and quickly it's 8.8 METs.
You don't need to change clothes and do strenuous exercise; simply switching your mode of transport from escalators to stairs will definitely increase your exercise intensity. Turn your daily commute time into training time and use it as a free gym.
Protecting your muscles through diet | What to eat and when
Just as important as exercise is diet. To protect your muscles, a strategy is essential not only for "what you eat" but also for "when you eat."
Protein and "leucine"
As we age, our ability to build muscle slows down (anabolic resistance). Therefore, people in their 40s and older need to actively consume higher-quality essential amino acids than younger people. Leucine, one of the essential amino acids, is particularly important. Studies have shown that if the leucine content is low (26%), muscle synthesis does not progress in older adults, but if it is high (41%), muscle is built at the same level as in younger adults. Be sure to choose foods that are said to be rich in leucine, such as lean tuna, chicken breast, eggs, and dairy products.
Reference: J-stage | Sarcopenia Prevention: Effects of Diet and Exercise
Eat at breakfast
Those who only have coffee in the morning should be careful. A 2021 study reported that protein intake at breakfast is effective in increasing muscle mass. During sleep, the body is in a fasting state and amino acid concentrations decrease, so even if you eat a lot at dinner, it will be depleted by the next morning.
If you don't replenish your protein (such as eggs or natto) in the morning, your body will break down your own muscles to produce energy. Therefore, you need protein in the morning to prevent muscle loss.
Reference: Waseda University | Topic "Relationship between protein intake time and muscle mass increase"
summary
Taking the stairs once a day or adding an extra egg to your breakfast may seem like small changes, but if you keep them up for a year, they'll become a significant muscle asset that will protect your health in the future. No special training is required. Just try adding a little bit of muscle care to your current lifestyle.
If you are experiencing joint pain that prevents you from moving or persistent muscle weakness, you might want to consider regenerative medicine, which can revitalize your body at the cellular level.
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Supervised by: Yuzo Terakawa (Board-certified Neurosurgeon)
